Dole energy schedule - the calm one

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Your personal energy schedule Type: The calm one The following recommendations have been developed by Dr Bauhofer, so that they are compatible with everyday life and can actually be implemented. They are limited to four tips that should be integrated into your daily routine one after the other at weekly intervals as a permanent habit. You should not move on to the next recommendation until the previous one has been fully integrated.

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Week I: Fire up your ‚oven‘ every morning ...

Let‘s start in the morning. During the first week, practice the following recommendation and keep it up during the weeks that follow:

In a morning, when you get up, drink half a litre of warm water with ginger in it. The best thing to do is to boil the water with a few slices of fresh ginger in it for around 10 minutes, pour it into a Thermos flask to keep with you all day, and drink it as hot as you can stand.

Also first thing, or later on in the morning, have a glass of freshly squeezed grapefruit juice - and feel free to add a teaspoon of good-quality honey. This will give you energy and vitamins and optimize your metabolism.

Remember to drink plenty throughout the day.

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Week II: Keep your evenings light, candle light if you like ...

Once you‘ve implemented the first tip, focus from week 2 onwards on not eating your evening meal too late and having especially easy-to-digest food. The ideal suggestion would be vegetable soup or rice with your favourite vegetables.

You should avoid meat, sausage, fatty cheese and yoghurt in the evening because they lie heavy on the stomach and can impair the quality of your sleep. If you do occasionally eat a heavy meal late at night, simply have a light breakfast the following day, drink lots of hot ginger water or have a day of eating soup.

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A detox week would be especially good for your energy type too. This reduces the strain on your metabolism and in particular cleanses your digestive tract.

• In a morning, drink at least half a litre of warm ginger water.

• Eat steamed fruit with spices such as cinnamon, cardamom, clove or star anise.

• Regularly drink hot, boiled ginger water during the day.

• Before lunch, chew two to three slices of fresh ginger root with a few drops of fresh lemon juice and a pinch of rock salt.

• Ensure that your meals are easy to digest. Avoid meat, sausage, fish, eggs, fried foods, bread, sweet foods and heavy milk products such as cream, quark and hard cheese.

Instead eat plenty of cooked vegetables, with rice, spelt, noodles or potatoes.

• In the evening, a vegetable soup or cooked vegetables with rice should be enough. Do not eat anything after 7 p.m.

• During this detox week, avoid alcoholic drinks, coffee and black or green tea.

• Be in bed by no later than 10.30 p.m.

From week two as well, pep up your morning at least three to four times a week with a smoothie. Use the following fruit especially: apples, pears, raspberries and blueberries. You can also add oat milk to the smoothie if you wish. Alternatively, you can make yourself a vegetable smoothie for a change, preferably with spinach, cabbage, savoy cabbage, carrots, beetroot, celery, kohlrabi, aubergines, asparagus, radish, small radishes, parsley, all salad leaves, artichokes, peppers and herbs such as basil, marjoram, lavender or coriander. Add a little oil too, so that you can absorb the fat-soluble vitamins more easily.

Smoothies like this are tremendously important energy providers with their many vitamins, minerals, trace elements, secondary plant compounds and antioxidants. Make sure you have a good blender that operates at over 30,000 rpm.

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Week III: Resting is rusting ...

If you don‘t take part in sports regularly, it would be a particularly good idea for you to make a start. Use your competitiveness not to be competitive. After your exercise programme, you shouldn‘t feel exhausted and drained – so get involved with a sport that doesn‘t generate stress and overexertion. The emphasis should very much be on fun.

Gentle yoga exercises are especially ideal for you, since they promote mobility. Try the surya namaskara (sun salutation), Nordic walking, exercises on the cross-trainer, rowing, swimming in warm water only, cycling, cross-country skiing, gentle jogging (protect your joints and buy good shoes), tennis, aerobics, weight training and golf, but walk briskly from one hole to the next. Exercise three to four times a week for 30 to 40 minutes at a time.

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Week IV: The energy providers of purpose and happiness ...

One of the biggest energy providers in our lives is purpose.

“There‘s a role you need to play that nobody else can fulfil and there‘s something that you can do that nobody else can do.“ This quote by Plato relates to our purpose in life. So this week, give yourself an opportunity to think about what matters most to you in your life. And if you aren‘t pursuing this heart‘s desire at all or as much as you‘d like to, then this week start to make time for it. It‘ll give you an energy boost, and the words of the other great Greek philosopher Aristotle who, like Plato, shaped the way we think, begin to ring true: „The purpose of life is to spread happiness.“

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Dr. Ulrich Bauhofer is a doctor, author, meditation coach and much sought-after speaker. He is regarded as the leading expert in the field of health, stress and energy management. He is also one of the most well-known Ayurveda specialists outside India. Over 30 years ago, he was the first western doctor to get involved with the scientific principles of the millennia-old practice of Ayurvedic healing. Dr. Bauhofer designed and led Germany‘s largest Ayurveda clinic for 10 years. He currently runs an Ayurvedic practice in Munich, advises companies on issues relating to health and energy management, delivers lectures and holds seminars. He is Chairman of the German Ayurvedic Society, co-initiator of the Weimar Visions and the ‚Festival of Thinking‘.

You can find more information at: www.drbauhofer.de

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